One of the foundational principals that makes CrossFit such a successful program is the ever changing format that our workouts posses. This variety is key to constantly pushing and overloading the body, it is also the most common element people mention when they discuss their adherence to CrossFit programming. We change things so that the body never becomes complacent, habit is the one thing that is guaranteed to nullify results.

The biggest component that we change to inflict a different response is the time component of our workouts.  AMRAPs, For Time, Ladders and EMONs are all examples of ways that we change the format of a WOD to provide a different stimulus. What you should know about these changes is that every variation should be attacked slightly different, sure they all should be attacked with INTENSITY - but subtle difference will make you more successful come the conclusion of the workout.

Here are a few things to evaluate when sizing up a WOD:

1. Time Component - Is it designed to be sprint or a long slow grinder. Usually, the time/score that previous wodders achieved is a good way to start. Most of the time it's more simple to evaluate, an AMRAP 7 min should be attacked in a much different way when compared to an AMRAP 20 min.

2. Check the movements - does the WOD contain movements that involve lots of joins and muscle groups, or are they segmented and more simplistic. Movements that require more muscles are going to be more demanding on the body, this will generally cause fatigue to set in quickly. Think of the difference between a Thruster and a push jerk at the same weight, not only are you using the muscles in the arms and shoulders but now your squatting. The body has to funnel blood to more areas to accommodate the burning fuel.

3. Load - This one can be tricky, both light loads performed at high reps and heavy loads performed at low reps can be extremely taxing on the body. When evaluating the load of a WOD, you'll have to consult #1 and #2 in conjunction. Never size up a workout by the weight being used, you'll more than likly walk out of the gym saying, "That one didn't look that tough on paper".

4. Movement Pairings - In CrossFit we classify the types of movements we do by category: Weightlifting, Gymnastic and Metabolic activities like running rowing. These movements will cause different effects on the body depending on how they are placed in a WOD. You can probably get a clear picture of this by imagining at a WOD comprised entirely of Weightlifting movements compared to a WOD made up entirely of metabolic activities.

5. Your Skills - Remember, all of you are different, so every workout will have a slightly different impact on us. Coming into CrossFit you have a unique set of fitness skills, some more developed then others. Your familiarity with movements like the Olympic lifts, power lifts and gymnastics will certainly contribute or inhibit your ability to perform well in a WOD.

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7/19/2012

A. clean

3x2

B. 5 rounds for time

(10) "241" wall balls 20/14
(10) pull-ups